5-4-3-2-1 Grounding Technique Exercise

Learn: Learning how to ground yourself can help you return to the present moment. When you have thoughts of worry about the future, or you find yourself thinking “what if”, or even considering worst-case scenarios, this grounding technique helps to anchor you in the present moment by engaging your five senses.

Change: Here’s a quick exercise to complete your grounding exercise. 

1. Notice 5 things you can see.

2. Notice 4 things you can touch.

3. Notice 3 things you can hear.

4. Notice 2 things you can smell.

5. Notice 1 thing you can taste.

Grow:  You can grow by reducing anxiety and providing yourself a quick reset during overwhelming moments. Sources of overwhelming moments include stress such as completing exams, work environment obligations, general worry from social stress, or ruminating on a thought or past events. You can help yourself return to the present moment and free yourself from the worry and anxiety of the future or ruminating about the past.

Source: Grounding Technique by Alexander Lowen, a body psychotherapist, and his wife Leslie Lowen